Shoulder Press with bands and kettle Bells
Shoulder Press with bands and kettle Bells
Sunday: We have a friend visiting from San Diego, Nik Hawks. He is one of the owners and developers of the delicious Paleo Treats we sometimes sell and he also donates annually to our AC2 fundraising competition for Steve’s Club Flagstaff. He has offered to give a 45 minute presentation on the 7 Pillars of Paleo, to include education about things such as nutrition, sleep, stress, and working out. It’s a bit last minute, but if anyone would be free and interested, he could give a talk at the gym at 11:00 on Sunday. Please email me and let me know you could come so I would know if we have enough interest to make it a go. I will confirm tomorrow that we are doing it, if I hear from at least 5 people.
Sign up for the Iron Athlete Strongman clinic on August 15th! If you’re competing in the Havoc on the Mountain comp with the growing group of CFF athletes, this would be a great opportunity to learn safe use of a log and other awkward object lifting!
Also, a fellow athlete, Jessica Turner, is competing in the Stagecoach 100 3-person relay on September 26th. She is looking for 1-2 more people to join her. Anyone? Anyone? Email me and we will connect you with her!
Our charter to helping each one of you minimize risk and maximize efficiency, how we make you better and safeguard your health = teaching you MECHANICS first, then getting you CONSISTENT, and finally, layering in INTENSITY in speed and load as we see you are capable.
Mechanics refers to technique and one’s ability to move properly through fundamental movements (squat, press, deadlift, clean, snatch, etc.) This is our number one priority before moving onto any of the other two steps. In our case as CrossFiters we are trying to move ourselves and other objects as efficiently and effectively and safest way possible. Without a solid base or foundation we cannot expect good consistency in movement.
Take the Snatch for example, extremely complex movement. It demands lots of mechanics and understanding of proper movement. But this all starts with the Overhead squat. You cannot expect to Snatch 135# if you can’t simply Overhead squat 125#. Some can argue, “actually yes I can” and rip the bar off the ground, but not the goal here. Go back to the books, get efficient with the Overhead mechanics then move on to step 2.
Now that you have worked on mechanics and understand what that means a little better we can move forward. Consistency – two different things here. You have to be consistent with the proper mechanics of the movements and consistent with performing them during workouts.
Moving well and correctly under a lighter load than you’re used to might be a good thing. Choosing competitor workouts over daily CrossFit workouts isn’t always what will get you to your goals quicker. Choosing a lighter weight for more consistent reps with proper mechanics is one hundred times better than moving a heavy load with bad mechanics. It is the proper CONSISTENT mechanics that will create the proper neurological patterns under light loads which therefore transfers to heavier loads (STRENGTH!)
The last one and what got all of us addicted to the cool aid. Intensity, this one is different for every single one of us. We all have abilities that are unique. But without proper mechanics or consistent movement DO NOT expect intensity to result in the correct way.
Take a look at Rich Froning for example. Every single movement he does is pretty damn perfect and efficient. His mechanics are spot on. And Consistency is pretty obvious seeing that he has won 4 back to back CrossFit Games titles. But it is because he is so good at mechanics and consistency that allows him to perform at the highest intensity possible every single time.
Now take all three of these concepts and execute them one by one. Proper mechanics and consistent movement will allow you to lift more weight, and perform MORE reps faster. Thus making you BETTER and STRONGER.
More work in less time means higher average power (force x distance / time = power). Higher average power means higher intensity. Higher intensity means better RESULTS.
Traci, Dustin, Liz and Becca stopped in for a WOD from CrossFit Oneonta!!
It’s POOL TIME! OTB Wednesday takes you to Wall Aquatic Center at NAU today!
Meet us at noon and get some great swim instruction from Ian!
Young Athletes Joining the Adult Class for “Helton”
30 Dumbbell Squat Cleans 50#/30#
800 Meter Run
30 Dumbbell Squat Cleans (50’s/30’s)
Strength WOD –
Find a 1 Rep Max Push Jerk
Dell and Steve dropped in for a class from 812 CrossFit in Columbus, Indiana
December 30th Friday night Fight Night AT THE … [Read More...]
December 30th Friday night Fight Night AT THE GYM! Lisa and Mike will be getting the fights on Pay Per View in the third space. Anyone is welcome to come on over and watch! Potluck at 7 pm, fights start at 8. See you then! December 31st Scott and Audrey are moving to the east […]